11 Tips for Eating Healthy on the Go

Meal-planning apps can help you stay organized and on track with your healthy eating goals. But there are many other ways to follow a nutritious diet, and no two healthy diets look exactly the same. Whole foods are packed with fiber, vitamins, minerals, and phytonutrients that help keep your gut healthy and reduce your risk of chronic diseases like obesity and diabetes (1, 2, 3). If you need help finding the best path for you, there are plenty of trained professionals who can help (1).

In recent years, researchers have discovered that people around the world are consuming more ultra-processed foods than ever before (13, 14, 15, 1). Not only are these foods tempting because of their taste, but even being in the presence of them can affect your brain chemistry and behavior (17, 18, 19, 20). To avoid temptation, keep these types of foods out of your home and limit your access to them when you're out (21, 2). Herbal teas come in a variety of flavors and can even offer some health benefits.

Here are 10 healthy herbal teas you'll want to try today. These foods, sometimes referred to as “junk food” or “discretionary options” should only be enjoyed occasionally and not included regularly in a healthy diet. Eating a variety of foods from the five main food groups provides your body with a variety of nutrients, promotes good health, and can help reduce your risk of diseases. Plus, it keeps your diet interesting with different flavors and textures.

Eating bacon for breakfast once a week might be considered moderate if you follow it up with a healthy lunch and dinner. But if you follow it up with a box of donuts and a sausage pizza, it's not so moderate anymore. This information on healthy eating was adapted from materials from the Dietary Guidelines for Americans, the Centers for Disease Control and Prevention (CDC), the Food and Drug Administration (FDA), and the Department of Agriculture (USDA). However, if these types of foods regularly replace more nutritious options in your diet, you increase your risk of developing obesity and chronic diseases like heart disease, stroke, type 2 diabetes, and some types of cancer.

You don't need to eliminate certain categories of foods from your diet altogether. Instead, choose the healthiest options from each category. The more junk food you eat, the more likely you are to feel uncomfortable or have low energy. Changing your eating habits can be difficult but with meal planning, lifestyle adjustments, and mindful eating practices you can do it.

It also means eating the right amount of calories for you (not too much or too little). Eating a healthy diet isn't about strict limitations or depriving yourself of the foods you love. Eating foods that are high in dietary fiber (grains, fruits, vegetables, nuts, and beans) can help keep you regular and reduce your risk of heart disease, stroke, and diabetes.